If you’re looking for a great way to exercise and tone your body that doesn’t involve going to the gym every day and pricey memberships, we have just the thing for you. You might have heard about Pilates and that it requires going to the studio and buying a bunch of gear, but in reality it’s the easiest and fastest way to get fit without leaving your room. All you need is a mat and determination to make your body lean and strong. There are around 600 exercises in Pilates, but you don’t need all of them for your perfect abs. Pilates offers full-body workouts with most moves focusing on core. This means whatever exercise you choose will be good for you! Here we’ve gathered 10 easy Pilates exercises for beginner you can do at home.
Ab scoop, also known as chest lift, is targeting your six-pack area and is essential in building perfect abs. Make sure you don’t mistake it for the crunch – in this exercise you slowly curl up and down, pressing your abdominals into the mat. This move requires precision and will give you amazing results if done properly on a regular basis.
The roll up
The roll up requires you to use your abdominal muscles to go up and down in a very controlled manner. Avoid using momentum as it is harmful for your spine and also makes the exercise less effective. Your legs should be pressed to the mat.
Open leg balance
Static exercises have an incredible effect on your body. Use your back muscles and abs to hold the position. It’s very important to have your arms and legs straight, but it may be hard to do so the first few times you try. Practice and you’ll definitely get there!
Saw will work on your obliques, inner thighs, hamstrings, and will also improve your back mobility. Make sure your hips are grounded all the while you’re performing the exercise, especially when you twist.
The side kick
Side kick may seem like an easy exercise, but it will strengthen not only your core, but your inner thigh muscles as well. It’s important to keep the right posture: make sure you support your head and lift your ribs so they aren’t pressed into the mat; rest the other hand on the mat pressing it firmly; move your legs slightly forward as this will help you keep balance. Do the side kick on the other side as well!
Roll like a ball
This exercise is not only fun, but it also improves spine mobility and strengthens your back. There are a few things you need to be aware of before you try this move: make sure you have enough padding for your back and spine because usual mat is not thick enough; never throw your body backwards using momentum and keep control over your every move; don’t tuck your head; roll back until your shoulders only not to damage your neck.
The hundred exercise, named so after the 100 movements you do with your hands, is a great warm-up move, but can also be a standalone exercise. It improves you balance, incorporates abdominal muscles, and strengthens your core. Make sure you’re using abs to the maximum while doing this exercise. It also requires you to be mindful of your breathing.
One leg circle
This exercise is perfect for those of you who want to work on your hips and thighs. Make sure your body fully rests on the floor before you begin the exercise. Pull your leg upwards and straighten it completely if possible. If your hamstrings are feeling tight, just bend your leg at the knee a bit. While doing the circling move make sure your pelvis and shoulders are anchored on the mat.
Plank is one of those universal exercises that work your shoulders, arms, abs, legs as well as back muscles. It also improves your balance and stability. It’s really important to keep the right posture while doing the plank. Make sure your wrists are exactly under your shoulders, your arms are straight, and the back is flat. Straighten out your legs as well, making your whole body into one straight line.
Wall roll down
Wall roll down is the perfect move to end your exercise session. It stretches your back and legs and improves your posture. Stand against the wall, walk a few inches away from it, roll your spine down while feeling it stretch in a pleasant way. Keep your arms relaxed while doing the exercise.